What do I do until my tail-tuck is gone?

[McClure]

Thanks for the replies (on both subjects!).

My video camera does have a cable I can attach to the computer. Both are fairly new and pretty nice, so I'll assume they're capable of connecting with one another. Today's my daughter's b-day party - I'll work on this issue tonight or on Sunday. Thanks again.

Regarding the tail-tucking issue...the discussion about the front squat has me thinking. I have a very hard time getting into a proper front squat position. Both my lower and middle back lose arch and the weight dumps forward (unless I counter-balance the bar by letting my knees drift way, way forward). I can only front squat with an alternate grips (hands crossed like I'm choking myself with the bar resting on the top of my shoulders). I also have this problem with seated sohp. I have to slide my ass forward on the bench 3-4" inches and lean slightly back in order to comfortably press the weight overhead - again, because of tightness in my middle back. And forget about overhead squats. I can't sink further than 1/4 squat without losing it forward.

I never thought this tightness would effect my squat. I've made some nice gains lately and had hopes of 500x1 sometime within the next 6 months or so...but I can see now I have to get more flexible first.

I hope I've described this well enough. And I appreciate any help you guys can offer as I'm feeling pretty low about this...I never realized how much I need to lift heavy in order to feel good.

[Roy]

I have started doing front squats in part to improve my wrist flexibility for better cleans, just doing front squats with a clean grip, the weight over time will stretch your wrists pretty well i think. I cannot corroborate that it improves tail tuck because my own tail tuck on back squats I am realizing is terrible.

Just start with a light weight. I couldn't hold my wrists in a clean position at all at first, it took about a month of adding wrist stretching at the end of my training during static stretching before i could do it. Just put your hand back as far as you can and then use your other hand to push it a little farther until it gets uncomfortable. Also, I think its ok for your knees to go pretty far beyond your toes in front squats according to the diagrams in starting strength.

[Old Man]

Originally Posted by MatterOverMind

FYI: Squatting with a minor tail-tuck is how I hurt my SI joint. Luckily, it seems to be completely better now *knocks on wood*, but I know that SI joint injuries just don't seem to ever go away for some people.

How minor? I have been working for years to get rid of my tail tuck, but I can't seem to totally eliminate it. I squat a lot higher than I used to, but I still get some minor tucking when I get to the bottom.

[Old Man]

Originally Posted by McClure

Today's my daughter's b-day party - I'll work on this issue tonight or on Sunday.

Mine too, I've got three 5 year olds sleeping over tonight.

Originally Posted by McClure

I can only front squat with an alternate grips (hands crossed like I'm choking myself with the bar resting on the top of my shoulders).

I use a clean grip, but only keep two fingers on the bar.

[MatterOverMind]

Originally Posted by Old Man

How minor? I have been working for years to get rid of my tail tuck, but I can't seem to totally eliminate it. I squat a lot higher than I used to, but I still get some minor tucking when I get to the bottom.

Pretty minor. Just a slight loss of neutrality right at the very bottom of the squat.

[Standard]

Originally Posted by MatterOverMind

FYI: Squatting with a minor tail-tuck is how I hurt my SI joint. Luckily, it seems to be completely better now *knocks on wood*, but I know that SI joint injuries just don't seem to ever go away for some people.

decided to go to a chiro seeing how my benefits cover it, turns out i had a slightly aggravated SI joint that was causing some other muscles in my back to stiffen up and compensate. Been doing some stretching daily to help with it, seems to have helped

[McClure]

I don't think it's my si joint (based on Dr. Google's diagnosis). After stretching my hamstrings 2x day for the past week I feel much, much better...is it possible they were so tight they were tweaking my back muscles enough to cause spasms...I mean it took me 1-2 minutes to stand up, and even longer to get out of my truck or equipment earlier in the week. The muscles would just seize in place, weird.

I feel fairly normal today, and even ran a slow 2 miles. I am going to stretch alot more often and make sure I don't squat deep with a tail tuck anymore.

I'll skip horiztontal pulling tomorrow and stick with chins etc...then squat is scheduled for next Tuesday. Videos to follow.

Thanks.

[McClure]

Originally Posted by Old Man

Mine too, I've got three 5 year olds sleeping over tonight.

At least mine all left by 4:30 or so...but we had around 35 kids and 15-20 adults today for this party.

Then my wife helped me checkout my back real quick while the kids were taking a bath...passed with flying colors.

[Warchild10]

Front Squats and Good Mornings have helped relieve my tail tuck after my back spasm.

I had started doing front squats with dumbbells actually, but my back spasm looked like Stewy Griffin was climbing out of my spinal erector.

I would suggest warming up with BW Squats like suggested with dynamic stretches. Doing High Rep squats, with about 50% your 1RM. And working your Front Squat for Weight, and do light weight good mornings.

I also did good mornings against the wall. By standing away from the wall and then pushing my butt back to the wall and worked to getting as far away from the wall as I could while pushing my butt back, I am about to be able to start squatting again. I am so excited I am going to go straight into a 20rep Squat program, just so I can squat for the sake of squatting.

Below is somewhat of what I am talking about, I have done a lot of stuff over the past few months and this is just one example of my insanity, that has helped me develop a lot of my strength back, and has allowed me to train and spar 3 to 4 times a week.

Example of what I am doing:
Warm Up:
20 BW Squats
10 Reverse Lunges w/ twist
10 Leg Swings

Front Squat 3x5
Back Squat 5x10
Good Mornings 3 x 8

Cool Down
10 BW Squats with and then hold the Asian Squat as long as you can.

Its just a shitty example to give you an idea of what I have been doing as I get back to Squatting heavy. So far I am limited to not doing too much of back squats as I'd probably fold over with anything over 85lbs.

[McClure]

Thank you.

I agree on the thorough warmup (more in my log), and I'll try the good mornings. I feel good this morning after a solid week of no spine-loading and alot of stretching. I would also recommend a tens unit for anyone who experiences back stiffness while sitting.